Having faced challenges posed by the daily work life or limited access to gym facilities and fitness equipment, I've always tried my best to find ways to stay physically active while on the job. Well let me tell you; it's easier said than done. In this week's newsletter, we will explore easy tips to stay active and maintain a healthy lifestyle, emphasizing that even without gym equipment, small changes can make a significant impact on both your physical and mental health.
- Create a reason to move: If a smoker gets a "smoke break", then you deserve a "walk break" (Sorry for the stray smokers). Take short walks to stay active throughout the day. I've even had coworkers stand while working. I personally like to take phone calls while standing. My conversations seem to go over much smoother haha. I would even recommended taking lunchtime walks. If you eat your lunch while walking, you'll already start burning off those calories ;)
- Your work area is your "gym": Let me start by saying please be mindful of your colleagues and their work space (if you have them of course). Body weight exercises are my go-to. Exercises like squats, push-ups, lunges and planks are great because they can be modified to any fitness level. You can even incorporate office furniture once you become more advanced. Substitute weights with everyday office items like water bottles or heavy books (Virtual fitness classes or online trainers are options as well).
- Set those hourly reminders: This is one of the easiest and most effective tips I can give you. Have you ever been so busy that you forgot to eat? That's why reminders can be so helpful. Schedule hourly reminders to stand up, hydrate, stretch, and to get moving throughout the day. It will get annoying, but it helps!
- Active commuting: Safety first but try biking, walking or running to work. If that's not feasible, try parking a few spots further away from the office to get those extra steps in. Next time opt for stairs instead of the elevator. Maybe give a coworker a piggy back to the lunch room. Just be creative! Oh, and get consent first before you get a call from HR.
- Call on a Battle Buddy: One thing you will always hear me say is "seek a support system". Your support system is there for you to provide that extra motivation, accountability, and encouragement when you need it the most.
- Flexibility exercises: Incorporate stretching routines to improve flexibility and reduce body stiffness. Especially if you travel a lot or sit in front of your computer most of the day. Flexibility enhances joint mobility so you're not doing the mannequin challenge at work. It can also significantly improve posture and keep you peforming optimal throughout the work day.
- Don't forget to track your progress: Both the iOS and Android operating systems have a bunch of amazing fitness apps available to help you monitor your activity levels and set achievable goals for continuous improvement. They're also great for motivating you to stay consistent. I would start with some personal research and then try speaking with a health professional for any specific app recommendations.
As we wrap up this week's newsletter, by adopting these simple strategies you can mitigate the sedentary behavior of your work day and move towards a more healthier, and happier work life. Just remember, the benefits extend far beyond the physical realm. Staying active contributes to mental clarity and a positive work atmosphere. So, let's encourage one another to take those short walks, incorporate stretches into our daily routines, and find joy in the simplicity of staying active. It doesn't always have to be hard. Stay healthy my friends!
Disclaimer: The information provided in this article is for educational and informational purposes only and should not be construed as medical advice. The nutritional information suggested is not intended to diagnose, treat, cure, or prevent any disease or condition you currently have. Always consult with your primary care team or a qualified healthcare professional before making any dietary changes, especially if you have a specific medical condition, are pregnant, nursing, taking medication, or are under the age of 18. Thank you :)
